The body’s defence mechanism against pathogens or infectious agents is known as the immune system. It is one of the most complex and efficient systems in the body. It comprises different organs, cells and proteins that work along with the nervous system to protect the body against infections and disease.
Your first line of defence is to choose a healthy lifestyle — eat right, exercise regularly, maintain healthy weight, get adequate sleep and go for regular medical screenings. Ageing and stress also affect the immune system. Yoga ensures the immune system functions at an optimum. It is the best way to keep the body fit and the mind stress free.
REASONS FOR A WEAK IMMUNE SYSTEM
Stress
Research has found that psychological stress affects the immunity by disrupting communication between the nervous, endocrine (hormonal) and immune system. For stress of any significant duration — from a few days to a few months or years — all aspects of immunity go down. Feelings of isolation can also add to this.
In some studies, yoga was used as a psychotherapeutic intervention. Participants practised yoga postures, breathing and meditation while they faced stressful situations in life such as examinations, caring for an ailing spouse or parent etc.
It was observed that yoga practices altered their hormonal balance by decreasing cortisol (stress hormone) levels and increased autonomic balance (balance between the sympathetic and parasympathetic drive).
Under stress, body runs in the sympathetic drive (fight or flight response) suppressing the immune system along with various other changes. Whereas, when the body functions in the parasympathetic drive (rest and digest), neuroendocrine function and immunological tolerance improve. This also elevates mood and induces a tranquil state of mind.
Ageing
With growing age our immune system becomes slower in response because the system’s ability to detect and correct cell defects declines. When you practise yoga regularly, repair and regeneration happens at the cellular level. This improves organ health and glandular function that regulates the bodily processes. Thus, yoga can slow down the ageing process and allow the immune system to function more efficiently.
CORRECTIVE MEASURES
Postures
Through a combination of postures and breathing techniques practised at least 3-4 times a week, it can help you stay stress free, maintain endocrine balance and a robust immune system. While postures improve blood circulation and work on organs and glands, breathing practices cleanse the system, facilitate in cellular regeneration and help you stay stress free.
Begin with 12-15 sun salutations, followed by these postures:
- Dwikonasana
- Matsyasana
- Adho Mukha Svanasana
- Sarpasana
- Sharanagath Mudra
- Kandharasana
Breathing
Kapalbhati Kriya (Frontal Lobe Cleansing): Practise rapid exhalations through the nose. Inhalation must remain passive. Practise one to five minutes exhaling as many times as possible per minute.
This is particularly good for cleansing the respiratory tract.
Antar Kumbhak (Internal Breath Retention): Inhale, fill your lungs and hold your breath for 30-60 seconds. Exhale slowly. Begin with 30 seconds and slowly increase to a minute. Repeat twice. This technique is particularly good to cleanse accumulated toxins in the cells.
Tips:
Inverted postures such as Viprita Karni and Halasana as described in tabloid! (August 15), are excellent additions to the above regime.
Practise this regime for at least 4-6 weeks in order to see changes in your body and mind. If you suffer from any health issues, please consult your doctor before commencing.
Next week: Benefits of yoga for the elderly
This is an interactive series, in which we will bring you practical tips on daily living, inspired by the vision of yoga. Write in to tabloid@gulfnews.com with your questions and doubts regarding enhancing your lifestyle through yoga. For more information, call 800-YOGA (9642) or log on to artisticyoga.com
